Bent-Over Dumbbell Rear Delt Fly
Targets the neglected posterior deltoid to create balanced, 3D shoulder aesthetics.
3D Visual Form & Technique Demonstration
Biomechanically verified form execution and joint angle cues.
Hinge at hips until torso is nearly parallel to floor with dumbbells hanging down. With soft bend in elbows, raise arms out to sides like flapping wings.
- Primary Muscle: SHOULDERS
- Secondary Synergists: BACK
- Rest Interval: 60 seconds between sets
Bent-Over Dumbbell Rear Delt Fly Anatomy Activation
Primary motor unit recruitment for shoulders with secondary synergist stabilizers.
Step-by-Step Execution Guide
Hinge at hips until torso is nearly parallel to floor with dumbbells hanging down.
With soft bend in elbows, raise arms out to sides like flapping wings.
Squeeze rear delts at peak for 1 second, then lower with control.
Common Mistakes & Form Fixes
Pinching scapulae together too early turning it into a row.
Using momentum.
Use light dumbbells to maintain strict rear delt isolation.
Alternative Exercises & Swaps
If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:
